Greg and Jess actually got to work out with a class this week. Love this pic!   Conditioning In teams of two, complete four sets of: Row 1000 Meters 300 Meter Farmers Walk Partners can partition row and carry however they would like. Carry the heaviest kettlebells or dumbbells that are appropriate for both you and your partner.Read more

Thom taking a quick rest after the Front Squat, Pull-Up, Run workout!   Strength Four rounds, rest 60 seconds between movements and rounds Turkish Get Up (2 reps each arm) Kettlebell Swing (Aim for 25 unbroken reps)   Conditioning Three rounds for time of: Power Clean x 10 reps (135/95 lbs) Hand-release Push-Ups x 20 reps Double-Unders x 30 repsRead more

Greg, leading a “Future Civil Engineers of America” conference on Monday morning!   Strength Three sets, rest 90 seconds between movements and rounds Bulgarian Split Squat (4-6 reps each leg @ 30X1) Ring Dips (Max effort each time) Instead of bands, try working controlled negatives today, with almost no rest in-between attempts. Aim for 5-10 each round. If stability is not there, feel free to do Matador dips.   Conditioning Four rounds for time of: 185/125 lbs Front Squats x 5 reps Pull-Ups x 10 reps 300 Meter Run *Barbells taken from the ground Pick a weight where 5 reps will be challenging, but they can be done unbrokenRead more

One of the shots from our i99fit Gymnastics seminar yesterday. So much fun, and so much learning!   Strength Four sets, rest 1-2 minutes between movements and rounds Push Press (4-5 reps) Try to improve efficiency w “linking” reps Clean Pull (3 reps) Keep weight light, focus on technique today CLICK HERE to see a video of what a Clean Pull looks like!    Conditioning Five sets for max calories/reps of: 30 seconds of Rowing (for max calories) 30 seconds of Rest 60 seconds of Burpees (for max reps) Rest 2 minutes 1 Calorie = 1 Rep Try to keep the numbers as consistent as possible, but go close to 100% on the row!Read more

Have a great Saturday, everyone!   Boot Camp: 8am Olympic Lifting: 9am CrossFit Kids: 9amRead more